8 Delicious Vegan Asparagus Recipes For Your Kids
A perennial vegetable, asparagus, is readily available in the spring when it is in season. However, thanks to the marvels of modern agriculture, you can eat this unique vegetable most of the year.
It ranks right up there with carrots, peas, and radishes as one of our favourite healthy vegetables, which pair incredibly well. Any season is a good time to make one of these vegan asparagus recipes. Enjoy the crispy spears with risotto, hummus, and other dishes.
Nutrition Fact Of Asparagus
Although asparagus has a low-calorie count, it has a remarkable nutrient profile. Just 90 grams (or half a cup) of cooked asparagus contain:
- Calories: 20
- Protein: 2.2 grams
- Fat: 0.2 grams
- Fiber: 1.8 grams
- Vitamin C: 12% of the RDI
- Vitamin A: 18% of the RDI
- Vitamin K: 57% of the RDI
- Folate: 34% of the RDI
- Potassium: 6% of the RDI
- Phosphorous: 5% of the RDI
- Vitamin E: 7% of the RDI
Health Benefits Of Asparagus
Asparagus may help prevent cancer, help you lose weight, and improve your cognitive function. Discover the advantages of eating asparagus by reading about it.
1. May Help Lower Blood Pressure
It is well known that lowering salt and increasing potassium intake might help lower blood pressure. One serving of asparagus provides around 5% of your recommended daily allowance for potassium, making it a healthy mineral source (RI).
Additionally, animal research suggests that an organic substance found in asparagus functions as an ACE inhibitor, widening blood vessels and lowering blood pressure. It accomplishes this by blocking a bodily enzyme from generating angiotensin II, a chemical that constricts blood vessels and raises blood pressure. Even though this is a promising discovery, the same outcomes have not yet been seen in humans.
2. May Help Fight Cancer
Along with avocado, kale, and Brussels sprouts, this herbaceous plant is a particularly abundant source of glutathione, a detoxifying substance that aids in the breakdown of carcinogens and other toxic substances like free radicals. Because of this, eating asparagus may help ward off and combat some cancers, including bone, breast, colon, throat, and lung cancer.
3. Provide Antioxidants
One of the best vegetables for combating cellular-damaging free radicals is asparagus. Asparagus may aid in reducing inflammation and slowing the aging process with other possible anti-aging nutrients.
4. Brain Booster
This delicious spring vegetable may also help our brains fend against cognitive decline, which is another anti-aging benefit. As with leafy greens, asparagus provides folate, which, along with vitamin B12, which is present in fish, poultry, meat, and dairy, lowers the risk of cognitive impairment. As your body's capacity to absorb B12 declines with age, if you are 50 or older, be sure you are getting enough of it. Discover the most delicate nutrients to keep your brain young and anti-aging foods.
5. Supports Gut Health
As one of a variety of vegetables known as prebiotics, asparagus feeds the good bacteria in our digestive systems, promoting their growth and population. It's encouraging to know that cooked asparagus may aid with digestive issues since it regulates the digestive system, which lowers inflammation and encourages repair.
6. May Ease Hangovers
According to some research, asparagus's high fiber and flavonoid (a protective plant ingredient) concentration may help reduce some hangover symptoms. Even though further research is required, the research hints that asparagus may help lessen the harm that alcohol does to the liver.
7. Help To Lose Weight
Besides being low in fat and calories (only 32 calories per cup), asparagus is also a good option if you're trying to lose weight because it has a lot of soluble and insoluble fiber. Because your body slowly absorbs fiber, it keeps you feeling full between meals.
According to Gans, fiber can help you feel satisfied, which is good for weight loss. Additionally, research indicates that it may help lower cholesterol and relieve constipation. Pair the vegetable with a hard-boiled egg to maximize its ability to burn calories; the combination of the protein from the egg and the fibre-rich asparagus will make you feel full.
8. Could Aid In Reducing Inflammatory Conditions
Asparagus may reduce inflammation because it is high in polyphenols, plant compounds with anti-inflammatory properties. Asparagus is also a good source of vitamins C and E.
9. Aids In Promoting A Healthy Pregnancy
Vitamin B9, known as folate, is abundant in asparagus.
Adults can get 34% of their daily folate needs from half a cup of asparagus, and pregnant women can get 22% of their daily folate needs from the same amount.
A vital nutrient called folate aids in the formation of red blood cells and the production of DNA necessary for normal development and growth. It is especially crucial during the early stages of pregnancy to ensure the baby's healthy development.
Consuming enough folate from foods like asparagus, fruit, and green leafy vegetables can help prevent neural tube defects like spina bifida.
Learning difficulties, inability to control one's bowels and bladder and physical disabilities are just a few of the complications resulting from neural tube defects.
Getting enough folate is so important during the early stages of pregnancy that folate supplements are suggested to help women meet their needs.
10. Support Bone Health
This is probably one of the asparagus's most surprising health advantages. The spring vegetable is also rich in vitamin K, according to Chantel, and provides some calcium, which is essential for the structural integrity of bones.
According to Kimberly Baker, Ph.D., R.D., L.D., director of food systems and safety at Clemson University and registered dietitian, this nutrient is necessary for the production of osteocalcin, a protein involved in bone formation. According to Chantel, healthy osteocalcin production can support more potent bones, ultimately lowering the risk of fractures.
Warning Of Possible Allergies
Rarely is asparagus linked to allergies. However, young asparagus stalks have higher concentrations of trithiane-5-carboxylic acid. These early-season, slender stalks may cause contact dermatitis, primarily on the hands or fingers, or contact urticaria, which results in swollen, itchy lips in those who pick or consume them.
Allergy symptoms typically don't last more than a few minutes or are mild. If the symptoms continue or get worse, call your doctor.
Vegan Asparagus Recipes
1. Vegan Cream Of Asparagus Soup
You can make a spring-appropriate vegan cream of asparagus soup with fewer than ten ingredients.
Prep time: 10 minutes | Cook time: 50 minutes | Total time: 60 minutes | Servings: 8
- Asparagus: 2 pounds
- Yellow onion diced: 1 small
- Garlic minced: 4 cloves
- Olive oil: 1 tablespoon
- Russett potatoes peeled and diced: 2½ cups
- Vegetable broth: 6 cups
- Lemon juice: 2 tablespoons
- Salt: ½ teaspoon
- Ground black pepper: ¼ teaspoon
- Trim the asparagus's woody ends. Make 1-inch-long pieces.
- Cook the onions in olive oil in a large pot over low to medium heat for 5 to 7 minutes or until they are transparent. Cook for a further 1 to 2 minutes after adding the garlic.
- Add the potatoes and asparagus. For 5 to 7 minutes, cook. Salt, pepper, and lemon juice should all be added. Bring to a boil, then reduce to a simmer. Cook the vegetables for 25 to 30 minutes or until they are fork-tender.
- Allow cooling a bit. Use a powerful blender or food processor to puree the mixture. Serve with scallions, vegan bacon, or dairy-free Parmesan.
2. Asparagus Hummus
A springtime favorite healthy snack is asparagus hummus. This hummus tastes great on sandwiches and is great for dipping chips in.
Prep time: 5 minutes | Cook time: 10 minutes | Total time: 15 minutes | Servings: 5
- Asparagus: 1 pound
- Chickpeas: 1- 15-oz can
- Garlic clove: 1 large
- Tahini: 1 tablespoon
- Lemon zest: 1 lemon
- Lemon juice: 3-4 tablespoons
- Extra virgin olive oil: 2 tablespoons
- Water: 2 tablespoons
- Salt: ½ teaspoon
Ingredients For Serving (Optional)
- Toasted pine nuts.
- Drizzle of extra virgin olive oil.
- Over high heat, bring a sizable pot of salted water to a boil. Make an ice bath in the interim. Place ice water in a bowl.
- When the water is boiling, add the asparagus and cook for 2 to 3 minutes, or until the asparagus are just tender. Drain the asparagus and quickly submerge it in the ice water to halt the cooking process.
- Allow the asparagus to cool in the ice bath for a few minutes. Water off the asparagus.
- Add the asparagus, chickpeas, garlic, tahini, lemon zest and juice, olive oil, water, and salt to a food processor or high-speed blender until the mixture is smooth.
- Adjust seasonings based on taste. If necessary, add more salt or lemon juice.
3. Vegan Risotto With Asparagus & Mushroom
This vegan mushroom asparagus risotto is the perfect comfort food for hectic days. Delicious and creamy without the hassle.
Prep time: 5 minutes | Cook time: 10 minutes | Total time: 15 minutes | Servings: 5
- Onion diced: 1
- Garlic minced: 4-6 cloves
- Asparagus: 1 bunch
- Mushrooms: 8 oz
- Dried thyme: 1 teaspoon
- Salt to taste: ½–1 teaspoon
- White wine optional: ½ cup
- Arborio rice uncooked: ½ cup
- Vegetable broth: 3 cups
- Spinach chopped: 2 cups
- Nutritional yeast optional: 2 teaspoons
- Onion powder optional: ¼ teaspoon
- Lemon juice: 1-2 teaspoons
- A big pot should be heated at medium heat. Asparagus, onion, and garlic are added; the mixture is heated while occasionally stirring (about 5-7 minutes). When the mushrooms are cooked, another 3-5 minutes or so, add the thyme, salt, and white wine. Stir in the rice until it is thoroughly coated and beginning to crackle (like Rice Krispies).
- The vegetable broth should be added in increments of ½ to 3/4 cup, stirring well after each addition and waiting until the rice has absorbed all the liquid before adding more (approximately 3–5 minutes per addition).
- After adding almost all of the stock, add the spinach, nutritional yeast, onion powder, lemon juice, and the remaining liquid. Stir for two to three minutes or until the spinach has wilted. If necessary, taste and add additional salt, pepper, or lemon juice. Serve right away.
4. Vegan Grilled Asparagus Wrap
The best lunch ever is a grilled asparagus wrap! This quick and easy recipe for vegetarian wraps can be prepared in advance.
Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 6
- Asparagus: 1 bunch
- Pre-made cabbage mix: 1 bag
- Olive oil: 2 tablespoons
- Jalapeño hummus
- Your favourite type of tortilla wrap
- Fire up the grill so that it can get nice and warm. Break off the rough ends of the asparagus and discard them before cooking it.
- Add salt and pepper as well as olive oil to the asparagus.
- Cook for around 5 to 10 minutes on a hot grill. Asparagus should be turned frequently until it chars on the grill or reaches the required softness.
- Grilled asparagus should be removed and kept aside. Grab your preferred tortilla and add around 2 tablespoons of jalapeño hummus to make the wrap. Choose how many grilled asparagus you want on the wrap.
- Next, add about ¼ cup of the cabbage mixture. Enjoy your tortilla wrap by carefully rolling it up.
5. Asparagus With Vegan Cheese And Tomatoes
A quick method to include wholesome vegetables in your menu. The ideal vegetable side dish for any meat of your choosing, this quick and simple roasted asparagus with cheese is done in about 20 minutes.
Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4
- Asparagus trimmed: 1 lb
- Vegan parmesan grated: ½ cup
- Onion powder: 1 teaspoon
- Garlic powder: 1 teaspoon
- Cherry or plum tomatoes cut in half: 1½ cups
- Olive oil: 2 tablespoon
- Basil leaves chiffonade: 1-2 tablespoons
- Lemon slices/wedges for garnish
- Salt to taste
- Black pepper to taste
- Set the oven to 400°F. Trim the ends off the asparagus, arrange it on a baking sheet (foil-lined or not), drizzle with 1 12 tablespoons of olive oil (or more as needed), and season with salt, pepper, onion powder, and garlic powder.
- Use tongs or your hands to mix the ingredients (or use a plastic zip-lock bag to distribute the seasonings evenly).
- Toss the tomatoes with the remaining olive oil, salt, and pepper in a medium bowl.
- Place the tomatoes on one side of the baking sheet and the asparagus in a single line. Add parmesan to either all or just the asparagus. For 10 to 15 minutes, bake.
- Fresh basil leaves, lemon slices, sea salt flakes, and balsamic glaze (optional!) should be served as garnishes immediately.
6. Vegan Asparagus & White Bean Pasta
Start the grill. The entire family will enjoy this creamy, dairy-free lemon white bean pasta, which is also high in protein. It just takes 20 minutes to prepare and is vegan and gluten-free.
Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 4
- Pasta of choice: 16 oz
- Asparagus: 1 bunch
- Cooked white beans: 2 cups
- Plain non-dairy milk: ¼ cup
- Olive oil divided: 3 tablespoons + 1 tablespoon
- Fresh lemon juice: 3-4 tablespoons
- White or yellow onion: 1 large
- Garlic: 6 cloves
- Cashew parmesan (sub nutritional yeast for nut-free): ¼ cup
- Lemon zest: 1 teaspoon
- Red pepper flakes: ½ teaspoon
- Dried parsley: ½ teaspoon
- Salt or more to taste: 1 teaspoon
- Black pepper to taste
- The cashew parmesan should be prepared, if not already. Simply skip this step if you intend to substitute nutritional yeast!
- To prepare pasta, boil a pot of water and follow the package directions.
- One tablespoon of olive oil is added to a skillet, minced garlic and chopped onion.
- Cook for 5 to 10 minutes, or until just beginning to turn golden. Add the white beans to a food processor after draining and rinsing them.
- Add the remaining ingredients, including the onion and garlic, to the food processor, and pulse until totally smooth. To guarantee that it is entirely smooth and no bean fragments are left, you might need to let it run for 1-2 minutes.
- If necessary, taste and adjust the seasonings. Add the chopped asparagus to the same pan where the garlic and onion were cooked, and cook for 5 to 10 minutes, depending on how you want your asparagus.
- Asparagus should be added to the cooked pasta before the sauce is added. Combine everything and mix thoroughly.
- If desired, add extra nutritional yeast, cashew parmesan, and red pepper flakes.
7. Italian Asparagus Spinach Gnocchi
Chickpeas serve as the dish's vegan protein source, and whole wheat or potato gnocchi are among the several fresh green veggies used in this mouthwatering vegan spring or summer recipe (use gluten-free ones if needed).
Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes | Servings: 5
- Chickpeas: 1½ cups, drained and rinsed
- Asparagus: 4 cups
- Gnocchi: 16 oz
- Frozen peas: 2 cups
- Fresh baby spinach: 2 cups
- Garlic: 3 cloves
- Italian herbs: 2 teaspoons
- Salt: 1 teaspoon
- Olive oil: 2 teaspoons
- Gnocchi should be prepared as directed on the package (approximately 3 minutes), then drained.
- For about 10-15 minutes, steam the chopped vegetables and chickpeas in ½ cup of water, then drain.
- Make a small circle in the center of the pan and push the vegetables to the side. On medium heat, add the garlic and olive oil, and roast for one to two minutes. If you don't want to use oil, just combine the garlic with the vegetables after draining them and heat for a few minutes.
- Gnocchi and all the spices should be combined. To blend, stir. The dietary values include 1-2 teaspoons of olive oil.
8. Grilled Asparagus On “Eggy” Toast
This dish is very straightforward and ideal for a quick lunch or dinner. A protein- and fibre-rich breakfast that is low in fat!
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 3
- Sourdough bread: 2 slices
- Chickpea flour: 4 tablespoons
- Nutritional yeast: 2 tablespoons
- Black salt: 1 teaspoon
- Garlic powder: ½ teaspoon
- Asparagus spears: 10
- Salt and pepper to taste
- Warm up the grill. Nutritional yeast, garlic powder, and black salt (if using) should all be combined with chickpea flour. Add 1 tablespoon of water as you stir until the mixture is thick but pourable.
- Arrange the asparagus spears on top of the mixture and spread them over the bread slices.
- Grill the asparagus for around 8 minutes or until it's cooked and the chickpea mixture has firmed up.
- Serve alone or with some grilled mushrooms or tomatoes. Enjoy!
Any diet can benefit from the flavour and nutrition of asparagus. It contains lots of nutrients, such as fiber, folate, and vitamins A, C, and K, and it is low in calories.
Additionally, consuming asparagus may help you lose weight, improve digestion, have a healthy pregnancy, and lower your blood pressure.
I trust you enjoyed this article about the 8 Delicious Vegan Asparagus Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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